*We won’t be posting Above and Beyond on the
blog or BTWB for a little while. Going
to experiment with something in its place for a little while. Stay tuned in your next class.

*In order to try and get maximum participation in the CrossFit Open workouts we decided at our Coaches meeting that we would run the CrossFit Open workout in all classes on Fridays. The “Friday Night Light” event will begin officially at 5:15pm with a brief and workouts will begin at 5:30pm in heats.

*Once the workouts are announced on Thursday
night, you’ll see a Google Spreadsheet published on the FB members page to sign
up for FNL heats.

Monday

On a 18:00 clock

A) 0:00-7:00

800M run

AMRAP “DT” in remaining time

B) 7:00-13:00

800M RUN

AMRAP “DT” in remaining time

C) 13:00-18:00

800M RUN

AMRAP “DT” in remaining time

*DT =’s

12x deadlift

9x hang power clean

6 push jerk

Barbell Club:

2 clean pull + 1 SQT clean

6×1 @ 65%

Back squat

5×5 @ 65%

4 rounds for quality of:

10 Seated Dumbbell Press

10 Dumbbell Lateral Raises

Metcon Mania

For 5 cycles:

AMRAP in 6 mins of:

Run, 400 m

12 Kettlebell Deadlifts, 53/35
lbs

9 Kettlebell Swings, 53/35 lbs

6 Kettlebell Push Press, 53/35 lbs

*Rest 1 min between each cycle.

*For each cycle restart the
AMRAP.

Tuesday

FOR TIME W/ PARTNER

50 Cal Row + Plate Bear Hug Hold (45/25)

40 Power Cleans (135/95)

30 Ring Push-ups

40 Cal Row + Plate Bear Hug Hold (45/25)

30 Power Cleans (145/100)

20 Ring Push-ups

30 Cal Row + Plate Bear Hug Hold (45/25)

20 Power Cleans (155/105)

10 Ring Push-ups

*Split reps as needed

*Advance athletes can perform Ring Dips

Barbell Club:

2 snatch pull + 1 snatch

10×1 @ 65%

2 front squat + 1 split jerk

3×1 @ 70%

% based on 1RM Jerk

4 rounds for quality of:

8 Banded Leg Curls

8 Dumbbell Bulgarian Split Squats

Metcon Mania

For time:

50 Row Calories

Plate Squat Hold, 45/25 lbs, 1
min

40 Medicine Ball Cleans, 20/14
lbs

30 Ring Push-ups

40 Row Calories

Plate Squat Hold, 45/25 lbs, 1
min

30 Medicine Ball Cleans, 20/14 lbs

20 Ring Push-ups

30 Row Calories

Plate Squat Hold, 45/25 lbs, 1
min

20 Medicine Ball Cleans, 20/14
lbs

10 Ring Push-ups

Wednesday

20:00 EMOM (5 ROUNDS FOR REPS)

A. 0:30 Assault Bike

B. 0:30 Rope Climbs

C. 0:30 Double Unders

D. 0:30 Dumbbell Step Ups @24″/20″
(50/35)

Barbell Club:

Power clean

6×2

Clean-grip deadlift

5 rep max

Suitcase carry

6×1

Metcon Mania

5 rounds, 30 secs per station,
of:

Assault Bike

Pull-up

Double Under

Dumbbell Box Step Over, 35/20
lbs, 24/20 in

*Perform this like “Fight
Gone Bad”

*rotate immediately to the next
station every 30 secs

*the clock does not stop or
reset between stations.

Thursday

8 week Strength Program

WEEK 1 – “CrossFit Total”

For max total load:

1-rep-max back squat

1-rep-max shoulder press

1-rep-max deadlift

*3-5 attempts at each lift in a 10-minute
window.

*30 minutes total

Power snatch

Barbell Club:

6×2

Back squat

5 rep max

Metcon Mania

3 rounds for time of:

Row, 500 m

12 Kettlebell Deadlifts, 70/53
lbs

21 Box Jumps, 24/20 in

Friday

CrossFit Open Event 1

*The
daily workout will be the CrossFit Open workout.

*You
can do this at your regular class time or at Friday Night Lights

**FNL
officially kicks off at 5:15pm with a Open brief and heats will run 5:30pm through
~7:15pm

**No
Barbell Club or Metcon Mania, 4:15pm will be the CrossFit OPEN workout